Man avocado ya shahara a kwanan nan yayin da mutane da yawa ke koyon fa'idodin shigar da tushen mai mai lafiya a cikin abincinsu.
Man avocado na iya amfanar lafiya ta hanyoyi da yawa. Yana da kyakkyawan tushen fatty acid da aka sani don tallafawa da kare lafiyar zuciya. Hakanan man avocado yana samar da antioxidants da abubuwa masu hana kumburi, kamar carotenoids da bitamin E.
Ba wai kawai man avocado yana gina jiki ba, amma yana da aminci ga dafa abinci mai zafi kuma ana iya amfani dashi ta hanyoyi daban-daban don ƙirƙirar abinci mai daɗi da lafiya.
Maɗaukakin Fatty Acids Masu Inganta Lafiya
Man avocado yana da yawa a cikin monounsaturated fatty acid (MUFA), waxannan ƙwayoyin kitse ne waɗanda zasu iya taimakawa rage ƙwayar LDL cholesterol.1 Man Avocado ya ƙunshi 71% monounsaturated fatty acid (MUFA), 13% polyunsaturated fatty acids (PUFA), da 16 % cikakken fatty acid (SFA).
An danganta abincin da ke da kitse masu yawa tare da fa'idodin kiwon lafiya da yawa, gami da kariya daga yanayi kamar cututtukan zuciya. Wani binciken da ya ƙunshi bayanai akan mutane sama da 93,000 sun gano mutanen da suka cinye MUFAs daga suna da ƙarancin haɗarin mutuwa daga cututtukan zuciya da kansa.
Wannan binciken ya nuna maye gurbin SFAs da MUFAs daga tushen shukar dabbobi tare da irin wannan abincin caloric na MUFAs daga tushen shuka yana rage haɗarin mutuwa gaba ɗaya.3
Sauran bincike ya nuna lokacin da MUFAs daga abinci na shuka ya maye gurbin SFAs, trans fats, ko ingantaccen cututtukan cututtukan zuciya yana raguwa sosai.
Har ila yau, daya daga cikin manyan kitse a cikin man avocado, oleic acid, na iya taimakawa wajen tallafawa nauyin jiki mai kyau ta hanyar daidaita yawan cin abinci da makamashi da rage kitsen ciki.
Yana da kyau tushen bitamin E
Vitamin E shine sinadari mai gina jiki wanda ke yin ayyuka masu mahimmanci a cikin jiki. Yana aiki azaman antioxidant mai ƙarfi, yana kare sel daga lalacewar oxidative wanda zai iya haifar da cuta. Har ila yau, kayan abinci na gina jiki yana shiga cikin aikin rigakafi, sadarwar salula, da sauran matakai na rayuwa.
Bugu da ƙari, bitamin E yana tallafawa lafiyar zuciya ta hanyar hana zubar jini da kuma inganta kwararar jini. Hakanan yana taimakawa hana canje-canjen oxidative zuwa LDL cholesterol. Canje-canjen Oxidative zuwa LDL cholesterol suna taka muhimmiyar rawa wajen haɓakar atherosclerosis, ko haɓakar plaque a cikin arteries, wanda shine babban dalilin cututtukan zuciya.
Ko da yake bitamin E yana da mahimmanci ga lafiya, yawancin mutane a Amurka ba sa cinye isasshen bitamin E don tallafawa lafiyar gaba ɗaya. Sakamakon binciken ya nuna kusan kashi 96% na mata da kashi 90% na maza a Amurka ba su da isasshen isasshen bitamin E, wanda zai iya cutar da lafiya ta hanyoyi da yawa.
Bincike ya nuna cokali biyu na hidimar man avocado yana samar da kusan milligrams bakwai (mg) na bitamin E, wanda yayi daidai da kashi 47% na ƙimar Daily (DV). Koyaya, matakan bitamin E na iya bambanta dangane da sarrafa man avocado da ke wucewa kafin ya isa ɗakunan kantin kayan miya.
Man avocado mai ladabi, wanda yawanci ana yin maganin zafi, zai sami ƙananan matakan bitamin E yayin da zafi ya ƙasƙantar da wasu mahadi da aka samu a cikin mai, ciki har da bitamin da mahadi masu kariya.
Don tabbatar da cewa kana siyan samfurin man avocado wanda ke samar da adadin bitamin E mafi girma, zaɓi mai mara kyau, mai matsi mai sanyi.
Ya ƙunshi Antioxidant da Anti-inflammatory Compounds Shuka
Man avocado ya ƙunshi mahadi na shuka waɗanda aka sani don tallafawa kiwon lafiya, gami da polyphenols, proanthocyanidins, da carotenoids.
Wadannan mahadi suna taimakawa kare kariya daga lalacewar oxidative da daidaita kumburi a cikin jiki. Nazarin ya nuna abincin da ke da wadatar antioxidants irin su carotenoids da polyphenols, na iya taimakawa kariya daga yanayin kiwon lafiya da yawa, gami da cututtukan zuciya da cututtukan neurodegenerative.
Ko da yake binciken ɗan adam yana da iyaka, sakamakon binciken ƙwayoyin cuta da binciken dabba sun nuna cewa man avocado yana da tasiri mai mahimmanci na salon salula kuma yana iya taimakawa wajen rage yawan damuwa da kumburi.
Duk da haka, kamar tare da bitamin E, tsarin tsaftacewa na iya rage yawan adadin antioxidant na man avocado. Idan kuna son girbi amfanin abubuwan kariya da ake samu a cikin man avocado, yana da kyau ku sayi man avocado mara kyau, mai sanyi.
Lokacin aikawa: Oktoba-07-2023